by NoToastRadio
Here's the first month of the three-month calisthenics training program for beginners
Month 2: Increasing Intensity and Skill Introduction Weeks 5-8: Split Routine and Skill Training
Frequency: 4 times a week (e.g., Monday, Tuesday, Thursday, Friday)
Skill Training (2-3 times a week after main workout):
Handstand Practice: Wall-assisted handstands, 3 sets of 20-30 seconds
L-Sit Progressions: Tuck sits, 3 sets of 10-15 seconds
The last 2 are tricks to learn For the 5 min yoga cooldown, pick your favorite youtube video or just do some stretches for Amrep, just let 'er rip and see how many you can do. If you can't get that many pullups, do an inverted row on a pole Add some weights to your lunges and squats+ if you are feeling spicy
Additional Tips:
Rest: Ensure you get adequate rest between workouts and listen to your body.
Nutrition: Eat a balanced diet with sufficient protein to aid muscle recovery and growth.
Consistency: Stick to the program and gradually increase intensity as you get stronger.
Feel free to adjust the exercises and reps according to your fitness level and progress.